Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Dried Butternuts	Recommended Dietary Allowance
Energy	27.5% 798kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	18.4% 24g	130g per day for Men 19-50 years
Sugars	94% 68g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	184% 1653μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	184% 734μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	165% 13.2mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	NA	566% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 7 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Dried Butternuts:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 138.8 times more Vitamin A, 3.6 times more Vitamin B1, 10.6 times more Vitamin B2, 17.7 times more Vitamin B3, 3.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12, 6.9 times more Vitamin C and more Vitamin D than Dried Butternuts.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Dried Butternuts:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.7 times more Iron, 531 times more Sodium and 1.8 times more Zinc than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.8 times more Calcium, 3.2 times more Copper, 14.8 times more Magnesium, 6.3 times more Phosphorus, 5.8 times more Potassium and 1.7 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2.8 times more Saturated Fat and 7.1 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.5 times more Energy, 14.2 times more Fat, 544.9 times more Omega 3, 401.5 times more Omega 6, 5.9 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6